Most people instinctively respond to a frontal attack by stepping back. At the basic level, this is fine – that's the shortest and simplest way to stay at a safe distance. However, this basic type of retreat creates issues for the defender.

Back to the computer after a break - materials keep piling, time to start catching up.

Today's subject is squats. Similar to push-ups, there is a variety one can do. The basic principle is the same for all, though – squatter's back should be straight, i.e. lower back should not be caved in, which is easy to check by sliding a hand behind and over the lower back.

Most partner exercises require that one person be a designated attacker, leader, or initiator and the other(s) – defender, led, or follower. In sports, the former is traditionally referred to as number one (#1) and the latter number two (#2). When the instructor introduces a particular exercise, usually the focus is on one person in the group, or the principal, which can be either #1 or #2, depending on the particular exercise. The other person's role is supportive - to help the principal make it happen. A good instructor, however,